Is Kickboxing A Good Workout For Weight Loss

Kickboxing is a great workout for weight loss. It’s a full-body workout that can be done at home, in a park, or at the gym. Kickboxing can help you reach your fitness goals while reducing stress and improving your mental health.

Kickboxing is also great for weight loss because it involves lots of high-intensity interval training (HIIT). The high-intensity part means you’ll be burning more calories than you would by just doing moderate cardio. The interval training part means that you’re getting a mix of both aerobic exercise (like running) and anaerobic exercise (like lifting weights).

Aerobic activity burns fat more efficiently than anaerobic activity does, but it also burns fewer calories overall—which means it takes longer to burn as much fat as anaerobic exercise can do in less time. That’s why HIIT is ideal: because it combines both types of exercise into one, you get all the benefits of both types of exercise in one single workout!

Right here on Buy and Slay, you are privy to a litany of relevant information on cardio kickboxing, benefits of taking a kickboxing class, and so much more. Take out time to visit our catalog for more information on similar topics.

Is Kickboxing A Good Workout For Weight Loss

Kickboxing is a form of martial art that involves punching, kicking, and footwork. The sport incorporates moves from other types of martial arts, such as karate, as well as boxing.

There are different types of kickboxing, each with different rules. For instance, American kickboxing uses the hands and feet to make contact, while muay thai allows the elbows and knees as contact points.

Noncontact kickboxing and cardio kickboxing incorporate the same footwork, kicking, and punching techniques as other types of kickboxing, but you direct punches and kicks at weight bags and hand pads instead of at a workout partner.

Kickboxing offers up a number of health benefits for people of all ages. We’ll take a look at these benefits next, along with tips on getting started.

Cardiovascular health

A 2014 study showed that participating in kickboxing three days a week for one hour at a time increased maximum oxygen uptake (VO₂max).

VO₂max is the measurement of the maximum amount of oxygen you can use during physical activity. It’s an indicator of your cardiovascular endurance. The higher it is, the more efficiently your body is getting and using oxygen.

Muscle strength and balance

In the same 2014 study, participants saw improved muscle strength in both the upper and lower body.

A small study that looked at the effects of kickboxing in people with multiple sclerosis (MS) showed that kickboxing three days per week resulted in improved coordination and balance.

Though only 11 participants completed testing and training, the results of this study suggest that kickboxing may help improve reactive and anticipatory balance. This, in turn, could reduce your risk of falls as you age.

Weight loss

It’s no secret that regular exercise can help you manage your weight.

Kickboxing provides an aerobic workout that burns calories and can help you lose weight. Research shows that elite and amateur kickboxers have more muscle mass and lower percentages of body fat.

A person who weighs 155 pounds can burn 372 calories during just 30 minutes of kickboxing.

Confidence and self-esteem

Exercise and martial arts have been linked to improved confidence and self-esteem. Self-confidence plays an important role in kickboxing, and many studios emphasize confidence-building as part of training.

A 2010 review suggests that practicing martial arts improves self-confidence in youths. Exercise in general has also been linked to improved self-esteem.

Better sleep

Physical activity improves sleep, including in people with sleep disorders. There is a significant amount of evidence that getting regular exercise has a positive effect on sleep quality and duration.

Sleep deprivation increases your risk of diseases, such as cancer and heart disease. Getting enough sleep improves your mood and ability to think, and it increases your energy levels.

Improved mental health

Martial arts, including kickboxing, and other forms of exercise have been linked to improved mental health and positive feelings.

Kickboxing involves aerobic and anaerobic exercise, both of which positively impact mood. It does this by increasing endorphins and producing changes in the part of the brain that can improve stress, anxiety, and depression.

Kickboxing safety

Kickboxing is usually safe for most people. But as with any sport that involves whole-body movements, kickboxing can cause injuries.

A 2003 study that looked at the incidence of injuries in people who participate in kickboxing for fitness found the most common injuries to be strains of the shoulders, back, hips, knees, and ankles.

If you already have injuries affecting these areas, speak to your doctor before taking up kickboxing.

It’s also a good idea to speak to your doctor before starting any new exercise, especially if you have an underlying heart or lung condition.

Tips for beginners

If you’re new to kickboxing, you may find the following tips helpful:

• Ease into kickboxing slowly to reduce your risk of injury.
• Consider your goals (for example, fitness, weight loss, or competition) when choosing a kickboxing class.
• Aim to participate in kickboxing at least three days per week for one hour at a time.
• Make sure to fuel up properly beforehand and stay hydrated while working out.

Finding a class

Many martial arts studios and gyms offer different levels of kickboxing classes.

When looking for a kickboxing class, knowing what your goals are and being aware of your current physical health are important. Describe these things to potential instructors to make sure that you get what you need from your training.

It’s also a good idea to look into what gear you’ll need for kickboxing class. Some gyms may provide gear, so be sure to find out what’s included and what isn’t before shopping.

Necessary gear for kickboxing may include:

• gloves
• hand and ankle wraps
• a mouthguard
• headgear
• shin guards

The takeaway

Kickboxing can increase your stamina, strength, and overall fitness.

Before you give kickboxing a try, talk to your doctor to see if they have any concerns.

If you get the go-ahead, start by taking it slow. Work toward one-hour sessions three times a week to reap the many health benefits that this exercise offers.

Cardio Kickboxing

Cardio kickboxing is a group fitness class that combines martial arts techniques with fast-paced cardio. This high-energy workout challenges the beginner and elite athlete alike.

Build stamina, improve coordination and flexibility, and burn calories as you build lean muscle with this fun and challenging workout.

What is it?

An experienced instructor leads cardio kickboxing class by demonstrating choreographed movements of punches, kicks, and knee strikes set to fast-paced music. Cardio kickboxing combinations are a mix of punches like:

• jabs
• crosses
• hooks
• uppercuts

Lower body movements include:

• knee strikes
• front kicks
• roundhouse kicks
• side kicks
• back kicks

Classes also incorporate a warmup and cool down as well as both dynamic and static stretching. Often, there is a brief segment specifically for core exercises like crunches and planking. Typical cardio kickboxing classes run from 30 minutes to 1 hour, depending on the gym or studio.

Despite the name, cardio kickboxing is a noncontact workout. All punches and kicks are thrown into the air or onto pads. It’s a high-energy workout that can burn between 350 and 450 calories an hour, according to the American Council on Exercise.

Your elevated heart rate moves into in an intense zone in which cardiovascular conditioning takes place. This has a positive impact on your heart.

Cardio conditioning can help you have a daily calorie deficit, allowing for fat loss. This loss may include the belly fat that can be so difficult to lose. Excess belly fat has been associated with a higher risk of heart disease, certain types of cancer, and diabetes.

A cardio kickboxing class challenges your technique, endurance, and above all, concentration. Half the battle is mental — you need to focus on the individual movements that make up a combination.

Who should do it?

Cardio kickboxing is a good fitness choice for those looking to burn calories for weight loss, or to improve stamina and heart health. People who become easily bored with stationary cardio equipment like treadmills and stair steppers will enjoy the fast pace and new movements in a cardio kickboxing class.

You don’t need any martial arts or boxing experience to take a cardio kickboxing class. Everyone is welcome.

Cardio kickboxing is considered a low- or high-impact, high-intensity workout. Beginners are advised to begin slowly. Listen to your body and take water breaks when you need them. Work your way up to exercising at full intensity.

It’s normal to become frustrated if you’re having trouble keeping up. But don’t quit. Even if you are unable to follow the instructor’s movements exactly, keep moving to enjoy the benefits of this physical activity. With practice and patience, you will improve.

What can I expect?

At a cardio kickboxing class, you can expect a full-body workout that engages every muscle group in your body, with a strong focus on your core. The rapid movements in cardio kickboxing also improve flexibility, balance, and coordination, and can help you build faster reflexes.

Cardio kickboxing can burn between 350 and 450 calories per hour.

Cardio kickboxing is also an effective way to relieve stress and frustration. It releases hormones (endorphins) that improve your mood and block feelings of pain.

According to a study conducted by researchers at Oxford University’s Institute of Cognitive and Evolutionary Anthropology, group exercise enhances the effects of endorphins. In addition, working out with a group has an accountability factor and fosters a healthy sense of competition.

Regularly attending cardio kickboxing classes increases your energy levels. According to the Mayo Clinic, regular physical activity has been shown to boost energy because your heart and lungs perform more efficiently.

Regular exercise like cardio kickboxing also improves your mood, helps you fall asleep faster, and helps you get better quality sleep.

How should I begin?

Look for cardio kickboxing classes at a martial arts studio in your area. Many gyms also offer cardio kickboxing classes.

For your first class, make sure to do the following:

• Wear comfortable workout clothing and athletic shoes. Some gyms give you the option of taking class in bare feet.
• Bring water and a small towel.
• Arrive a few minutes early to sign any necessary paperwork before class.
• Try to find a spot in the middle, near the back. Instructors often move around during class, and different combinations may have you turning in different directions. You’ll want someone in front of you at all times so you can follow along.

To enjoy the ongoing health benefits of a group fitness class like cardio kickboxing, look for a 30- to 60-minute class that you can attend on a consistent basis, for example, three times every week.

Benefits Of Taking A Kickboxing Class

here’s no denying that kickboxing is one of the best workouts for your body. It combines cardio and strength training, toning muscles while burning fat. Even celebrities like the Hadid sisters, Adriana Lima, and Ashley Benson swear by its effectiveness and have added regular kickboxing sessions to their own workouts. What’s particularly notable about the exercise isn’t just how effective it is but how quickly it transforms your body. If there’s any single quality that separates kickboxing from other cardio workouts, it’s that it’s—to put it simply—so much fun. It’s the perfect form of cardio because you are constantly pushing yourself, typically working with a trainer one-on-one to motivate you throughout your session. In fact, your hour-long workout will be up before you know it. Keep reading for eight kickboxing benefits, according to an expert, that will have you adding this workout to your fitness routine.

1. Tone Your Entire Body

Whether you’re looking to tone your arms, legs, or core, there’s no area of your body kickboxing won’t tighten and tone. Research has shown that kickboxers tend to have well-developed muscle mass and low body fat percentage.

Like swimming, this is a full-body workout. “The use of these moves in conjunction with one another strengthens muscles while reducing body fat, which creates that ‘toned’ body,” says Martin “Marty” Kelly, a certified personal trainer and boxing expert. “The more calories you burn and the more muscles you properly recruit, the more improvement you will see in overall body composition.”

2. Learn Self-Defense

This is a perk not too many workout plans can boast. Kickboxing is not only great for your mind and body, but it also has a very practical usage as a means to learn self-defense. “Kickboxing differs from other forms of fitness by utilizing various punching/kicking techniques, teaching you basic self-defense skills,” states Kelly. “Learning a skill set while working on your fitness is an incredible way to spark self-confidence, and learning self-defense will always stand by you.”

3. Burn Calories

Kickboxing is a high-intensity, high-impact workout that will have you constantly in motion. Your heart rate will be raised throughout your session, which means you’ll be burning calories. “On average, my clients lose up to 800 to 1000 calories per session,” says Kelly.

Specific calories burned are really dependent on the intensity levels and your individual characteristics, according to the Mayo Clinic. Kickboxing does fall into the “vigorous” category of aerobic activity, which means you’ll be burning more calories in a short period of time compared to other “moderate” activities.

Opt for a post-workout shake made with whey protein to help boost muscle recovery after kickboxing.

4. Relieve Stress

Whether it’s anger or stress, sometimes there’s nothing quite like punching out those less-than-positive emotions. Kickboxing requires constant movement, which helps relieve stress. Studies have also shown that boxing exercises can diminish feelings of anxiety, depression, and anger.

Forget dwelling on your everyday worries—when you’re enjoying your kickboxing session, you won’t be able to think of anything else. “I’ve had so many people come in to train and they become a different person when they leave,” says Kelly. “It’s like a therapy session; they get all the bad energy out when they are punching a bag or hitting mitts.”

5. Improve Endurance

Cardio-heavy workouts are the ticket to building endurance. A study published by the Biology of Sport journal shows that kickboxing can build cardio and muscular endurance. “Kickboxing and boxing is arguably one of the best and most fun ways to improve endurance/stamina,” says Kelly. “The more you do it, the more your endurance improves.”

One of the most important components of kickboxing is learning when to breathe during your workout to prevent getting winded. Learning proper breathing techniques and maintaining them throughout your session is equally as vital to your practice as throwing the perfect punch.

6. Boost Energy

You would think you’d be tired after a solid round of kickboxing, but the truth is you might have more energy than before you started. “Kickboxing, like many forms of exercise, aids in boosting energy as it increases blood flow to various parts of the body,” says Kelly. “The surplus of blood flow and overall muscle activation releases hormones that can aid in increasing levels of alertness.”

The International Sports Sciences Association (ISSA) states that improved oxygen circulation that comes from exercise helps improve your energy almost instantaneously. Maintaining a regular routine with your exercise will make daily tasks less draining.

7. Improve Posture

Put your slouching days behind you! The addition of kickboxing will have you standing tall. “Being on your toes and finding balance is essential and helps improve your posture immensely,” says Kelly.

To improve your posture, you need a strong core, which includes ab and lower back muscles. Kickboxing engages those muscles, resulting in trunk stability, upright posture, and also improved postural control during physical activity.

8. Build Better Coordination

When kickboxing, there is a lot of hand-eye and foot-eye coordination necessary due to the jabs and kicks. Not to mention the constant change of direction when throwing punches. Kickboxing activates many muscle groups, helping to develop coordination and balance.

The effect of kickboxing on balance has also been researched on individuals with multiple sclerosis, who may have a compromised gait and balance and are prone to falling. The study found that balance can be improved after 11 weeks of tai chi and fitness boxing.